Guacamole, a popular food used for dips, spreads, and sauces, is made from avocados, spices, tomatoes, and other vegetables to add zest and flavor. Avocados are the main ingredient used to make guacamole and are packed with healthy vitamins, minerals, and nutrients that are good for the skin. Here are five reasons to enjoy guacamole on a regular basis:
1) Avocados are Rich in Vitamins A, E, and K
One half of an avocado contains 43 ug vitamin A, 1.3 mg vitamin E, and 14 ug vitamin K. Vitamin A helps skin cells properly divide, differentiate, and proliferate.[1,2] Vitamin E is a potent antioxidant and has been shown to improve sun damage to skin, reduce the risk of skin cancer, and minimize signs of photoaging.
2) Healthy Fatty Acids for Your Skin
One half of an avocado contains over 6.7 g of fatty acids; 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. The fatty acid levels in avocados help promote a healthy blood lipid profile and improve the bioavailability of fat-soluble vitamins. The skin needs fat-soluble vitamins, such as vitamins A, D, E, and K to perform its many functions.
3) Guacamole Is Packed with Fiber
Avocados and other vegetables used to make guacamole contribute a significant amount of dietary fiber, up to 13 g per avocado. Dietary fiber slows digestion and prevents a sharp rise in blood sugar and insulin. Fiber may help prevent acne from being triggered or worsened by insulin spikes.
4) Polyhydroxylated Fatty Alcohols
Avocado derived compounds known as polyhydroxylated fatty alcohols reduce inflammation and may reduce damage caused by ultraviolet (UV) light on skin cells.
5) Tomatoes Provide a Rich Source of Lycopene
Tomatoes are an important ingredient in guacamole and they are rich in lycopene. Lycopene gives fruits and vegetables a rich red color and is a potent antioxidant. It has been shown to prevent against UV-induced skin damage and may even reduce eczema-like symptoms.
* This Website is for general skin beauty, wellness, and health information only. This Website is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. The information provided on this Website should never be used to disregard, delay, or refuse treatment or advice from a physician or a qualified health provider.
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Grether-Beck S, Marini A, Jaenicke T, et al. Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: Results from a double-blinded, placebo-controlled, cross-over study. Br J Dermatol.2016;10.1111/bjd.15080PMID: 27662341.
Hiragun M, Hiragun T, Oseto I, et al. Oral administration of beta-carotene or lycopene prevents atopic dermatitis-like dermatitis in HR-1 mice. J Dermatol.2016;43(10):1188-1192; PMID: 26992660.